Tag: healthy eating

Quick and Healthy Summer Meals: Smoothie, Buddha Bowl, and Light Snack

“Plants are infinite – this diet isn’t limiting and there’s so much more to explore! That’s what excites me about it most.” – Denai Moore on the Simply Vegan Podcast

As much as I love to cook, there are days that I am not able to spend as much time in the kitchen as I’d like. As Summer heats up, so does my calendar. Outdoor pickleball is now in full swing, as well as long bike rides and lazy pool days. We love to be outdoors, enjoying the weather and our community, but eating healthy is still important to us. To make things easier this year, I have three staple meals that I prep for, and rely on during the week if my time runs short for cooking. They are all super easy and packed with healthy nutrients to keep us satisfied, healthy, and full.

BREAKFAST:

I need to be on the courts by 8 AM most days and hate to play sports after eating a meal. I don’t believe in skipping breakfast and do need the nutrients to power through my sessions. Most days a simple nutrient-packed smoothie keeps me full and satisfied for hours. In order to be prepared for this breakfast, I always have frozen organic berries on hand, as well as other mixed organic fruit options. I always have a container of green leafy vegetables on hand as well as frozen broccoli florets.

Basic Elements of Smoothie

  • Protein
  • Green vegetables (kale or spinach, sometimes broccoli)
  • Nut milk (unsweetened)
  • Fiber (in addition to what is in the fruit and vegetables, I add 1 date, 1 kiwi, OR 1/2 banana, all high in fiber)
  • Fruit (fresh or frozen berries, I like frozen because it chills the smoothie)
  • Seeds (hemp, chia & flax)
  • Red Beets (cooked)

Breakfast Smoothie Recipe

  • 1 cup of baby spinach in your blender
  • 1 tsp each flax, chia and hemp seeds
  • 1 red beet (I buy the cooked organic ones)
  • 1 cup frozen fruit (I used mixed berries)
  • 1 date
  • 1 peeled kiwi OR 1/2 bananna
  • 1 cup unsweetened nut milk (I use almond milk)
  • 3 tbsp unflavored Complement pea protein (optional)
  • Blend and serve (This will thicken if you don’t drink it immediately due to the chia and flax.)

DINNER:

We eat our main meal of the day at lunchtime, as it’s better for our sleep. We like to eat lighter later in the day, so lunch is our dinner meal. My favorite go-to, easy meal is known as a buddha bowl. Generally, a buddha bowl is an easy to assemble meal, using what you have on hand. Very often people utilize their left over food to ensure nothing goes to waste. In order to be prepared for buddha bowls, you need to have certain items prepped and ready. I like to prepare a cup of farro and store it in a container for use in our bowls. I also love to have some french lentils cooked and ready. Canned chickpeas, black beans and lentils are also great to have.

Basic Elements of Buddha Bowls

  • Base (Whole grains and greens, our favorites are farro, brown basmati rice, quinoa. We also love baby spinach or Japanese kale)
  • Protein (We are vegan, so we use canned chickpeas or tofu)
  • Vegetables (Any you’d like to add in, or have left-over)
  • Sauce (We are oil-free, so I look for vegan recipes and remove the oil)
  • Toppings/garnishes (We use seeds for toppings, flax, hemp, pumpkin, etc.)

How I Assemble the Buddha Bowl

  1. Layer 2 bases at the bottom of your bowl, for example, 1/3 cup farro and 1 cup baby spinach.
  2. Arrange vegetables on top of the grain. (I use leftovers mostly, but my favorites are chopped roasted baby peppers, broccoli, or carrots. As many as you like, I generally select 2. I also like to chop some cucumber to put into my bowl for some added crunch.)
  3. Add your protein. (I select 2, generally chickpeas and grilled tofu.)
  4. Add your toppings (I sprinkle 1 tsp of sesame seeds, hemp seeds, flax seeds, or pumpkin seeds on my bowl.)
  5. Separately, make your dressing, or get your purchased one ready by shaking.
  6. Drizzle 2 tablespoons of dressing over bowl and enjoy. These bowls are so refreshing, especially this time of the year.

SNACK MEAL

Our last meal of the day is something light. In the winter, we eat soup as it’s easy to put together. It is also easy for your body to digest soup before bed. In the warmer months, we often eat a chopped salad with berries, pomegranate seeds, tomato, pistachios, cherry tomatoes and chopped cucumber. We use fresh squeezed lemon juice for our dressing. I purchase a family-size container of organic salad greens. I wash and spin this dry, ensuring to dry the greens thoroughly. I then assemble the salad in a large bowl, or lasagna pan. I like to put the salad together without dressing, so we can grab it quickly during the week. This premade salad lasts about 3 days in the refrigerator without dressing.

As you can see, these three meal options are super easy to prepare and eat during your busy summer days. Of course, you can add in freshly cooked meals as your time allows. Homemade bean burgers are a quick and easy favorite for us. Eating healthy doesn’t have to be hard, tasteless, or boring. Just purchase and prepare a few staple items and you’ll have easy meals available to quickly assemble all summer long. These options are all delicious and the possibilities of ingredients are truly endless as there is so much fresh, seasonal produce to select from.

I hope you enjoy these meals. Please reach out and share some new ideas with me for quick meals. It’s important to stay on track for healthy eating, something that in the past I struggled with. Planning ahead does make things easier for me. Feel free to reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below.

Family Memories: Plant-Based Sunday Sauce Recipe

“Food for us comes from our relatives, whether they have wings or fins or roots. That is how we consider food. Food has a culture. It has a history. It has a story. It has relationships.” – Winona LaDuke

I often think of cherished moments shared in the kitchen with my family. The experience of cooking together, not only resulted in delightful meals, but has also forged enduring memories that hold special places in my heart. I can often feel the presence of my mother, grandmothers and aunts when I’m in the kitchen. Sometimes it’s the smells of a favorite recipe that takes me back, sometimes it’s the tastes, but it’s always so comforting to feel them with me. Food can evoke so much joy, both in the preparation of and gathering around the table to eat together.

These days, I’m eating differently and I’ve been challenged to feel that connection. My family recipes all include meat, dairy and eggs, so I’ve been trying to forge my own path in the plant based world without them. I know I am creating new family memories for my children and grandson, but also know my family misses some of our family staples. I’ve been trying hard to recreate those recipes, but it has not been an easy task. I know that it can be done and will continue on this journey and plan to collect the recipe for my children, along with the original family version.

Cooking has always been a big part of our family. When I was young, I used to wake up every Sunday morning and smell onions browning. That’s how I knew it was Sunday and a dinner of traditional German food was on the menu. Roast Pork with Spaetzle or Sauerbrauten with Potato Dumplings were staple Sunday dinners. My grandmother, Maria, would be joining us at the table and sometimes my cousins would join us a well. The table was always set with mom’s china and fancy glasses. To this day, whenever I smell onions browning, it takes me back to those childhood Sundays.

Growing up, my neighbor Rita was also a fabulous cook. Rita was an Italian immigrant, newly in the country and when sitting on the porch of our city row house, I could smell incredible smells coming from her front door. She took me in and taught me how she created her famous Sunday Sauce each week and boy was it fantastic. When I married, I began our own tradition of Sunday Sauce, something that continued up until this January, when I made the final shift to whole food plant based eating.

There have been so many great cooks in my family and life, whose memories are now seared into my heart, attached to the dishes and tables we shared. I wish they were all still physically here with me on this next part of my journey, but know they are always in my heart. I often do feel their presence in my kitchen, their gentle hands guiding and encouraging me forward.

The first family meal I worked on to upgrade, by popular request of my children and grandson, was Sunday Sauce. Gone are the days of cooking it over slow heat with short ribs, sausage and pork ribs. Gone are my famous meatballs, my grandsons favorite, though I would make them for him if he asked, but I prefer not too. I’ve been experimenting with Sunday Sauce for a bit now and think I’ve come up with something that works for us. I am sharing the recipe below and hope you enjoy it. If you change something to make it better, please do share back with me. I am still experimenting with a few things, but believe this recipe is ready to be our families next Sunday Sauce dinner.

I think Rita would be proud of this plant based version of pasta with meatballs. I am working on a different mixture using walnuts and mushrooms as well, but have been pleased with this version. The meatballs are delicious in the air fryer and I don’t use oil when cooking them. The lentils pack a protein punch and I use pasta that is fiber rich and also has protein. I have been experimenting with homemade noodles, but haven’t yet perfected anything there.

I hope you enjoy cooking and playing with ingredients. That is where the memories are made. I hope to create new recipes that embody the essence of our family originals to ensure my family that plant based eating can be delicious, nutritious and healthy.

If you wish to speak with me about this post, or recipes shared, please feel free to reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below. Remember, I am newly on this path, so encouragement is always welcome when it comes to recipes and cooking. Thanks for reading and have a great week.

For other cooking posts I’ve written recently, please see Cooking to Nourish Your Mind, Body & Soul and Cookbook Recommendations.

Healthy Lifestyle: Food, Exercise, and Joy in My Daily Routine

“Health isn’t about being “perfect” with food or exercise or herbs. Health is about balancing those things with your desires. It’s about nourishing your spirit as well as your body.”
― Golda Poretsky

Many have asked me about what I eat, how much I exercise, how many days I work out and other questions about my daily life. This week, I’d like to share what a typical day looks like for me. I am not a medical doctor, nor am I am I advocating you eat what I do. I am merely sharing my routine, in the hope you reflect on yours and consider ways to ensure you are setting yourself up to live a long and healthy life. As wellness is truly a personal journey, we all need to find what works for our lives and our bodies. This is what works for me, after many years of trying and failing.

Food

As you know, I eat whole food plant based, dairy and oil free. Many have asked me how this is different from vegan. The simple answer is that vegan is a lifestyle choice based on personal beliefs regarding animal cruelty, the environment, health and can include processed foods. Most vegans do not purchase any products, including clothing and shoes made from animals. Whole Food Plant Based is a lifestyle choice based on health and wellness and centers around food choices. It also includes wanting to protect animals and the environment, but does not include processed foods. I am sure there are other areas to include in the difference, but that’s my short answer.

I try to eat a minimum of 30 different plants across the week. It’s not hard to do at all as you’ll see in my sample day. The trick is to eat a variety of plants and fruits, or eat the rainbow of colors. Variety is key to a healthy gut, so don’t just eat the same foods day after day. For example, if you eat baby spinach, don’t use it in the smoothie, salad and at dinner. There are so many other greens that have great benefits for your wellness. Here’s a sample day for me:

  • Breakfast – I like to make a smoothie most mornings, as it’s easy and helps ensure I get extra plants in. Today I had, almond milk, kale, red beet, kiwi, date, blueberry, hemp seed, chia seed, flaxseed, cinnamon, avocado, organic pea protein (11 plants)
  • Snack – I don’t always have snacks as the shake keeps me full. Sample snack, 1/2 banana and walnuts, or hummus and vegetable sticks, any fruits with almond milk yogurt.
  • Lunch – I eat my dinner at lunchtime, whenever possible. Yesterday, we had leftovers – Basil Pesto over pasta with broccoli, roasted tomatoes and tofu. The pasta was whole wheat, high fiber fettuccine. (4 plants)
  • Dinner – I generally eat a light dinner. If I didn’t have a smoothie for breakfast, I will have it for dinner. Otherwise, I eat a big salad bowl full of plants, or a soup. Yesterday, I had a big salad bowl of arugula, baby spinach, strawberries, pumpkin seeds, mini peppers (red, yellow, orange) and cucumbers. (8 plants) (23 total plants for day)

Eating the main meal earlier in the day helps my digestion and improves my sleep patterns for the night. It also aligns with the rhythm of the day better as in the evening the body is preparing to slow down for rest. When I was working, this involved packing my main meal to eat at work, or ordering food in to eat. It can be done, but requires better planning. I included plant counts merely to show how easy it would be to eat 30 plants across your week. I’ve already had 23 in one day. For me, the key was ensuring I was getting a variety of plants. This led me to stop buying food in bulk. Buying everything in bulk may be more cost effective, but that sets me up to eat the same fruits and vegetables every day. Since, I am seeking variety, I buy the smaller packages now and vary what I eat daily. This also keeps the food more interesting.

If you want to read more about my eating, consider reading these posts I’ve shared – Change Our Thinking About Food, Fork Power, Cooking to Nourish Your Mind, Body & Soul, Cookbook Recommendations

Exercise

  • Walking – When I started this journey, I had difficulty walking around the block! Walking was my go to exercise and one I still incorporate into my day, every day. Walking doesn’t require a gym membership and can be done alone, or with a friend. I tend to prefer to walk alone, but do bring my dog with me on my daily walks. I walk every single day, regardless of the weather, for a minimum of 30 minutes. This, for me, is about 1.5 miles of distance. I walk outside in nature, as I want the added benefits that provides. Walking in nature is great for your mental wellness, so please if you can avoid the treadmill, you may find you enjoy walking more than you thought.
  • Pickleball -I play pickleball at least 4 days a week, sometimes more during the season. It’s a great form of aerobic exercise and I truly love the social connections I’ve made.
  • Yoga – I practice yoga 2-3 days a week both in studio and at home. This keeps me flexible and is also great for my mental wellness.
  • Weight Training – I try to lift weights, or use the machines at the gym at least 1-2 times a week.

I highly recommend finding a group sport you enjoy and adding it to your week. There are many elderly people out there on pickleball courts across our country. At my indoor facility, we have an 82 year old woman who plays to win daily. Yoga is also for every body and can be modified to meet you where you are. The benefits are many and I do believe you will come to love how you feel in a very short time. Lastly, I am an early riser, so much of the gym, sports and yoga occur before lunch daily. Walking happens after lunch, or dinner. Like food we eat, I believe we benefit from engaging in a variety of exercise. I have shared more about my exercise in prior posts found here Move to Live, Svadhyaya – Study of Self,

Finding Joy

For me, this journey is about finding myself, my health and above all joy. For far too long, I focused too heavily on counting calories and stressed myself out. Life is not meant to be lived that way and honestly, I was never successful with that approach. Counting plants, something I mentioned above, is something I did in the first week of eating whole food plant based. Once I realized how simple it was, I’ve not counted again. It is something you need to stress over if you eat whole food plant based meals, unless you have a specific health issue. Nothing to count, not calories, macros, micros or anything else. Just eat whole foods and ensure you eat a variety of plants and fruits. I feel healthier than I have in years, perhaps decades. I’ve shared so many posts about my journey, on my blog over the years. I hope you’ll take some time to revisit these most recent posts – Try Something New, IRAH: Individual Retirement Account for Health – A Personal Transformation Journey, Stress, Eat to Live, The Compound Effect, Hold On

I hope this helps to give you an idea of my daily life. If you take time to visit some of the links I’ve shared to prior posts, perhaps you’ll find information on areas that interest you. I am so excited to have made it out of the winter weighing less than I did going into it. Generally, in the past, I gained weight and lost motivation over the winter months, leaving me to have to start over. This year, I’m heading into the summer stronger than ever and looking forward to continued health improvements. I truly hope you will join me. I am available to discuss your current questions, ideas and needs. Feel free to reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below. Thanks for reading and have a great and healthy week.

Fiber Fueled

“Less than 5% of the US population gets the recommended amount of fiber, which itself is probably too low. We’re told we should be getting 35 grams a day, the average American is getting like 15.” – Ocean Robbins on the Darin Olien Podcast

What a wonderful week I’ve spent watching and learning at the 2024 Food Revolution Network Summit. Thank you to John and Ocean Robbins and team for putting together this incredible summit and docuseries, viewed by millions. I have been watching and rewatching the sessions and taking notes on my learning. One area of particular interest to me, as you know, is brain health. I shared some of my takeaways from the brain session in last week’s post found here, Fork Power.

Another interesting topic I’d like to share information on is the importance of fiber in our diets. This topic was extremely important for me when I started my journey toward whole food plant based eating this year. At my unhealthiest point, when I decided to retire and move, my eating was at its worst point. I’d moved away from any semblance of heathy and just gave in to convenience. In all honesty, I had no idea the importance of fiber in my diet and in all candor, it was likely nonexistent. I literally ate no vegetables and no fruit and lived on take out comprised of pizza, sandwiches, empanadas, Chinese food (with minimum vegetables) and when trying to eat healthy, dairy fueled flavored yogurts.

When we moved to our new house and my father was living with us, I had to cook three meals a day. I fell back on old habits and made eggs, pancakes and oatmeal for breakfast on rotation. Lunch consisted of cold cut meats on rye or white bread. Dinner was breaded and fried chicken cutlets, rice and a vegetable (I ate like one piece of broccoli and left them the rest.). I also made my famous Sunday sauce each week flavored and filled with sausage, short ribs, pork ribs and my meatballs. This sauce was served over pasta, or cheese filled lasagna. My father did eat fruits that he purchased every day, but I was not eating any. I knew I had to do better, I even had an idea what to do, but I just didn’t do it. Sadly, I am not unique. As stated by Ocean Robbins in a recent Darin Olien podcast, “Two-thirds of our population is overweight or obese. You think people don’t know that they need to eat less crap, less total calories, and more healthy food. Of course, we all know, but we’re not doing it. And so the issue isn’t so much knowing what to do, in some cases it’s doing what we know.”

Fiber

After six months of cleaning up my eating and losing weight, I had blood work taken. My LDL levels had not decreased as I expected and in fact had increased. I was devastated. I began googling how to lower LDL levels and kept coming back to articles on increasing fiber. I then began googling best ways to increase fiber to lower my LDL and kept getting articles on supplementation. It seemed Metamucil was the answer. Yes, I will say I began taking Metamucil gummy supplements daily, but they were expensive and I honestly knew there must be a more natural way to increase my fiber intake. This is when I took a deeper dive into fiber and why it is critical to our health.

What is Fiber

Fiber is found in the cell walls of plants and passes through our digestive systems whole when we eat it. Fiber acts as fuel for healthy bacteria in our gut and is critical for us to have in our diets. There are two types of fiber, soluble and insoluble. Soluble fiber slows down digestion which can help with the absorption of nutrients, balance blood sugar levels and cholesterol. Insoluble fiber adds bulk to your stools and promotes healthy bowel movements. It acts like a broom, cleaning out your digestive tract.

Where is Soluble and Insoluble Fiber Found?

You can get both soluble and insoluble fiber in all vegetables and fruits, as many plant based foods have both. Soluble fiber is found in foods like whole grains, beans, nuts and seeds, as well as some fruits and vegetables. Insoluble fiber is found in whole grains, vegetables, and wheat bran. Where you do not find fiber is in the diet I was consuming, processed foods, meat, dairy products, eggs, fish and oils.

Benefits of Fiber

Fiber helps your body eliminate toxins through the digestive tract. It keeps things moving and can help you have regular bowel movements. Getting enough fiber increases the prebiotics, or good bacteria in our guts. Fiber can also help you lose weight, as the increase of fiber intake has been shown to increase your feelings of fullness, leading to less intake of food. As an added bonus, fiber rich foods are lower in calories than processed foods. Mainly, this week, they discussed that, fiber is an essential part of your waste removal system – constantly eliminating carcinogens before they become a problem.

Ways to increase Fiber Intake

The first thing I did to increase my fiber intake was add in more vegetables and fruits. I changed over to a whole food plant based diet and even then had to really think about how much I was eating to ensure I was getting enough. To ensure I am meeting my goals every day, I add vegetables and fruits to my smoothie each morning. I have a big salad every day that contains vegetables, fruits, nuts and seeds. I also eat whole grains and beans every day. In all honesty, I wasn’t eating ANY of those things on a regular basis seven months ago. Other ways to increase fiber intake:

  • Find out what foods are highest in fiber. Examples, kiwi fruit, dates, french lentils are all high in fiber, so I include them in my food rotation. Added bonus, they are all delicious!
  • Choose whole grain instead of white flour products
  • Choose beans over beef, chicken or fish
  • Choose oatmeal in place of breakfast cereals
  • Snack on fiber rich foods, such as popcorn (no butter or oil used or added), bananas with walnuts, sliced apples with peanut butter, or carrots and hummus

The possibilities are endless, the main thing is to research fiber content in foods you are eating. Here is a helpful list to check when going food shopping, courtesy of Web MD, https://www.webmd.com/cholesterol-management/features/fiber-groceries.

Learn More About Fiber

*This post may contain affiliate links for your convenience. As an Amazon associate, I may receive a small commission, at no additional cost to you. This helps me offset the cost of running this blog and I only recommend items I use and love. Thank you for your support.

Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome – This book truly helped me understand, on a basic level, the importance of fiber in my diet. I honestly had no idea and having eliminated so many foods from my diet after trying all the latest diet fads, I was dangerously low on fiber intake. Excellent resource, even if you are not plant based, to learn not only the importance of fiber, but how to increase your intake of it

31-Day Food Revolution: Heal Your Body, Feel Great, and Transform Your World, by Ocean Robbins – This book introduced me to the wonderful team of Ocean and John Robbins of The Food Revolution Network. I’ve learned so much from them and this book opened me to the possibilities of changing my life, through changing what I was eating. I will be forever grateful to them. A great, easy introduction to the power of food to our health.

In Closing

Now that the word fiber is in your head, spend some time learning more about it and the importance of ensuring you are getting enough of it in the foods you currently eat. Begin to read labels and consciously think about the foods you put on your plate and in your mouth. Your life truly does depend on it. I know there are way more glamorous fad diets calling you with promises of quick results, but I also know that you will end up right back where you started after you do one of those. I know because I’ve tried them all. The best results I’ve had has come from educating myself on nutrition and understanding the important role our food choices play in our health and life. I hope you join me on this journey. As always, I am available for conversation and questions about my post, or wellness journey. You can reach me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below. Thanks for reading!

Fork Power

“What you find at the end of your fork is more powerful than anything you’ll find at the bottom of a pill bottle.” ~ Dr. Mark Hyman

Young Forever, Dr. Mark Hyman

This week, I’ve been watching the 2024 Food Revolution Docuseries, which brings forth information from many experts in the fields of medicine and nutrition. I’ve enjoyed all the presentations, but especially yesterday’s session on Brain Health. This episode discussed the latest scientific information regarding prevention of Alzheimer’s, memory loss and other brain related disease. Those who follow me, know this is a major driving force behind the personal work I am doing on this blog and in my life. Having witnessed first hand what Alzheimers does, to both the patient and the family, I am determined to do anything in my power to prevent this disease. One quote stood out to me during the summit, “you have the power at the end of your fork to delay, or prevent this disease.” The quote, I believe, is attributed to Dr Mark Hyman, well known functional medical doctor and author. His book, Young Forever, provides a simple blue print to live a healthier life, including nutritional changes.

When my grandmother and mother contracted Alzheimer’s, doctors said there was nothing we could do. It was uncurable and would run it’s normal course. When I started researching Alzheimer’s, too late for my mother, I learned that nutrition indeed plays a major role in the onset of the disease. For far too long, research has focused on the treatment of the disease, once the patient is diagnosed. Current research, shared in this docuseries, looked more at prevention of the disease, which is where success may be found. The staggering facts are that women in their 60s are twice as likely to get Alzheimer’s. And, the primary determinant is their diet and lifestyle, yes genetics play a role, but studies now show that diet and lifestyle have more impact than ever thought. Alzheimer’s is not inevitable!

We can all agree that food is a powerful tool in our health journey. Everyone agrees that poor nutrition has an impact on cardiovascular disease, diabetes and overall health and wellness. We now know that the brain is also heavily impacted by poor nutrition. Saturated fats have been linked to high LDL levels and an increased risk of Alzheimer’s. Polysaturated fats (not coconut oil) have been shown to lower risks of Alzheimer’s disease. Here are some of the takeaways from this episode.

Fork Power

Plant strong whole foods have been shown to improve brain health. Eating foods high in Omega 3 fatty acids are needed by the brain on a daily basis. Best plant based sources are chia seeds, hemp seeds, kale, flax and walnuts and these should be eaten daily. When eating nuts and seeds, you don’t need more than a handful a day. Healthy fat, such as avocado, is considered a brain health food. They shared that diets high in meat, especially red meat, have been linked to Alzheimer’s, followed by eggs and high fat dairy products. I’ve shared a lot about my personal journey to whole food plant based eating in past posts found here Change Our Thinking About Food and Sugar Sugar.

Supplementation

I am a vegan, so I do take a supplement to ensure I am getting enough Omega3 fatty acids, Vitamin B, D, Zinc, Magnesium and Iodine. I love the Essential Vitamins brand and take Complement multivitamins daily. I recently put my husband, who is not vegan, on them as well and he speaks often of the increase in energy that he feels. I highly recommend these and love that I don’t have multiple jars of separate supplements anymore.

Hydration

There was a discussion about the importance of hydration for brain health. Specifically, they discussed studies that showed the brain shrinks when dehydrated. We have a greater capacity for mental focus and wellness when we are properly hydrated. They listed water as the best choice for hydration, followed by green tea and coffee, but without dairy, or sugary add ons. I try to drink 80 ounces of water a day, I’m not always successful, but am definitely drinking more than I used to. I fill my 80 ounce container every morning with intention to finish it. I do use the water from this container when making tea. They also said it was more important to hydrate throughout the entire day and not to drink large amounts at one time.

Sleep

Sleep is most overlooked when it comes to its impact on our brain health. Many of us, myself included, struggle with sleep. When at my worst, I definitely became worried by my brain fog and began to question if it was something more. Sleep is the main means for our body to cleanse our organs, including our brains. Restorative sleep is critical to brain health and the major reason I started tracking my sleep. I can see the difference in how I feel on days when my sleep was interrupted vs days when I’ve had a deep and restorative sleep. You can read about my sleep routines on these past blog posts, found here Sleep Your Secret Weapon and Sweet Dreams.

Meditation and Mindfulness

Engaging in a regular yoga and meditation practice can help us manage stress. Living in a chronic state of stress has major impacts on our mental health and wellness. Yoga practices can deliberately activate our parasympathetic nervous system and ease our stress response. I can attest to this personally, as I have shared the negative impact my high stress career, couple with the pandemic had on my health. Living in a chronic state of stress, caused weight gain, brain fog and lack of sleep. I was likely one step away from a breakdown. You can read more about the impact of stress on my health in this post I shared, Stress.

Overall, the docuseries on brain health and research, was insightful and provided validation for life changes I have made. I found it uplifting and inspiring and motivated me to keep on this path I’ve chosen. Hearing the researchers say that Alzheimer’s is not inevitable, provided me hope that through dietary and lifestyle changes, I can indeed delay or prevent this memory robbing disease. I hope you too will spend some time learning about the power found at the end of your fork and on your plate. Your future self will thank you, as will your family.

Feel free to reach out if you have any questions, or comments, about this week’s blog. I do provide links to products I use and recommend, available at no extra cost to you. As an Amazon associate, I may receive compensation for any purchase made, which offsets the cost of running this blog. Thank you for reading and for your continued support of this blog. You can reach me via email at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below.

Mother’s Whisper

Your mother is always with you…
She’s the whisper of the leaves
as you walk down the street.
She’s the cool hand on your brow
when you’re not well.
Your mother lives inside your laughter.
She’s crystallized in every tear drop.
She’s the place you came from,
your first home…
She’s the map you follow
with every step that you take.
She’s your first love
and your first heart break…
and nothing on earth can separate you.
Not time, Not space
Not even death
will ever separate you
from your mothe
You carry her inside of you

-Deborah Culver

Mother’s Day is rapidly approaching, I felt it long before I knew the actual date. Missing my mother is something I’ve grown into, but not something I adjust to. I know how much I was loved, but felt ill prepared for the day I’d go on without her. Yet, here I am four years into this journey.

I’m a very nostalgic person at my core. I have strong memories that live inside me and I try to share them here on this blog, especially in my older cooking posts. Here is one such example, Isn’t it Ironic. Or, This is Us which talks about holding on to those items that have memories connected to them. Finally, my Mother’s Day post from back in 2018. Not much has changed, except I won’t be serving meat based meatballs this year. I do have a nice vegan version of meatballs to serve over zucchini noodles though.

I’ve learned along the way, that the best gift to give, or receive, is the gift of time. Spending time together means more to me than any flowers you send, though I love flowers. I do, however, love giving and receiving gifts that carry special meaning and memories. When it comes to Mother’s Day gifts, I always tried to attach that sentimentality to my selections. These are a few of the things I’ve been looking at for myself this year, all connected to family traditions, memories and of course, health.

*I only share things I personally love, whenever sharing items, and if you purchase through these links, there is no additional costs incurred to you. I may receive a small compensation from Amazon, which offsets the costs of running my blog, so thank you for your support.

Mother’s Day Gift Guide 2024

A Loving Table:Creating Memorable Gatherings, Kimberly Whitman

A truly stunning coffee table book that carries such a beautiful testament to family traditions. Beautiful photographs and words, take us on a journey. Inspiring tables and entertaining styles of 34 tastemakers in their regions or society at large show how they keep traditions passed down from mothers and grandmothers alive in their families. Each style maker shares tips and lessons in entertaining that she learned from the women in her life. Tip boxes from each generation will help the readers learn from them and use their ideas, or even better create their own traditions. This book pulled at me from the start, but the fact it was published on my birthday, made me feel all the more connected.

Fitbit Versa 4 Fitness Smartwatch with Daily Readiness, GPS, 24/7 Heart Rate, 40+ Exercise Modes, Sleep Tracking and more

I’ve been wearing my Fitbit for years and truly think it is the best gift of health you can give to anyone in your life. What get’s measured, gets improved and this watch allows me to measure my daily activity, heart rate and more. The most important measurement for my health journey has been my sleep tracking. I have really improved my sleep through awareness. I have written about the importance of sleep on my blog several times. Consider visiting one of these posts to learn more – Sweet Dreams and Sleep Your Secret Weapon.

Ninja BL770 Mega Kitchen System, 1500W, 4 Functions for Smoothies, Processing, Dough, Drinks & More

I love this system so much, I’ve bought it twice. It was the first thing I purchased when I moved to my new home and I gifted one to my daughter in law. It’s truly the best gift you can give, or get, this Mother’s Day. It is a key component of my cooking and healthy lifestyle and one I use daily. I make morning smoothies, full of healthy vegetables and fruit to start my day off strong and I use the food processor almost daily to prepare my plant based recipes. I’ve had an expensive Vitamix, but the ease of use and especially cleaning of this machine makes it the winner, hands down! It is a must have for any home cook in your life.

Maman and Me: Recipes from Our Iranian American Family by Roya Shariat and Gita Sadeh

This is on my personal gift list this year, so I hope my family is reading. A gorgeous cookbook filled with 78 delicious cook-at-home Iranian American recipes from a mother and daughter. The authors welcome you into their home, as they share their family recipes that include soups and stews, main dishes, desserts, beverages, and so much more. The book takes a unique approach to Iranian cuisine, with recipes and twists that celebrate the evolution of Iranian food in America. I have been expanding my cooking repertoire to include more international recipes and this book looks so exciting. I cannot wait to try the garlicky eggplant dip!

Pasta Grannies: The Official Cookbook: The Secrets of Italy’s Best Home Cooks

In NYC, we often ate at a beautiful restaurant called, Nonnas. The chefs rotated and were all Nonnas from different regions. There is a Youtube channel put out by the Nonnas in this book. I highly recommend you check them out and this book as well. I mean, who doesn’t love pasta? I love making homemade pasta for my family. Fresh ingredients and homemade are so much healthier than processed pasta offerings in boxes at supermarkets. Give it a try, even if you limit your pasta indulgence, you’ll be glad you did.

Body Restore Shower Steamers Aromatherapy 15 Packs – Stress Relief and Effortless Self Care, Lavender Bath Bombs

I love these shower steamers and bath bombs, especially as a way to end the day. Totally relaxing and feels so comforting. Cannot go wrong with this gift for anyone in your life, for any gift event.

I hope you enjoy shopping for those you love as much as I do. I am honored to share my journey with you all and hope you get what you most want this year, health and happiness. In life, there is no gift we need more than that. I’ll close with a loving kindness meditation poem and hope it brings you joy this Mother’s Day.

May you be safe.
May you be happy.
May you be healthy.
May you live with ease.

As always, feel free to reach out anytime. I love hearing about your journeys. You can contact me via email at laurakump@reclaiminghealth.blog, or on Instagram or Facebook.

Sugar Sugar

Sugar caused obesity, tooth decay, and diabetes long before anyone ever heard of a calorie. – Case Against Sugar

In the book, Case Against Sugar, Gary Taubes states, “Sugar is not just a delicious pleasure. It is a toxic substance that is wreaking havoc on our bodies and our brains.” Sugar is lurking in all foods, especially processed foods. When you start reading food labels for more than just the calorie counts, you find sugar has many fancy names to hide behind. Next time you go shopping, pick up any item you are buying and scan the food labels. Look down beneath where you usually look and seek out the list of ingredients. There you will likely find many words you cannot even pronounce and many different names for sugar. These include common names, such as sucrose and high-fructose corn syrup, as well as barley malt, dextrose, maltose and rice syrup, among others. Healthline Nutrition provides a list of 56 names for sugar on their website found here.

One of the good things about eating whole food plant based, or whole food diets is that by eliminating processed foods, we are eliminating a main source of sugar intake. There are different schools of thought on sugar intake when eating whole foods, but I believe in eliminating all refined sugars and natural sweeteners such as Stevia, honey and agave. There is research to support the use of those and also research that supports the dangers of using. For me, I made a personal decision to avoid them. You will make your own personal decisions regarding those sweetener options. The only thing I use for sweetening, when necessary in recipes, are fresh dates, date syrup and pure maple syrup. I don’t use them often and find myself using less and less as my taste buds change.

Just a word about fruit, as I know many people won’t eat fruit due to fructose. According to Michael Greger, M.D., only commercially-produced fructose, not whole fruit-derived fructose, associates with a decline in liver function and an increase in high blood pressure. This short video, If Fructose is Bad, What About Fruit?, shares his thoughts. Additionally, his ground breaking book, How Not to Die, has been deemed, “Absolutely the best book I’ve read on nutrition and diet” by Dan Buettner, author of The Blue Zones Solution. For a simple read on nutrition and food choices, I highly recommend this easy to understand and refreshing book, Chew on This, by Brook Bussard, MD.

Here are some simple steps I used to reduce sugar:

  • Read Labels – Look for added sugar in the ingredients list to ensure no sugar has been added during processing. Products are considered to be high in sugar if they have more than 22.5g of total sugars per 100g. They are considered low if they have 5g or less of total sugars per 100g.
  • If it’s in the house it’s in the mouth – Don’t buy any refined sugars, or sweet treats that contain high levels of sugar. If you have it you will use and eat it. If you need something sweet after dinner, have a few black grapes or piece of fruit instead.
  • Coffee Creamers & Nut Milks – I don’t buy any coffee creamers or nut milks. I have been making my own for the past 6 months and can’t believe how easy and delicious it is. The important piece here is I have full control over what goes in my coffee and nut milks and it’s not chemicals or sugar! This machine was a bit pricey, but I like that I can also make smoothies and purees in here. I’m also saving money on store bought milks. Very versatile machine and super easy! No need to strain or soak the nuts. 8 in 1 Nut Milk Machine
  • Eat Plant Based Diet – I am eating 100% plant based, but that is my personal choice, based on science. If you are not ready for that, just increasing your plant and fruit intake can have an impact on your sugar reduction. That is because plant-based diets are low in saturated fat (a culprit behind insulin resistance) and high in fiber, which helps the body to regulate blood sugar and properly absorb nutrients. Plant-based diets also reduce the risk of being overweight or obese, a primary risk factor for Type 2 diabetes. Get a free plant based guide from Forks Over Knives.
  • Drink More Water – I drink half my body weight in ounces each day. It’s not always easy, but I do my best. Currently, I fill and use this 80 ounce jug to ensure I meet my goals. I hated having all those plastic bottles and often lost count of what I was drinking. Just a note, I do use the water in it for any coffee, or tea I consume in the day. I don’t drink any other types of drinks, including alchohol.
  • Cook – I’ve long advocated home cooking for healthier options and ingredient control. Here are two recent blogs on this topic. Cooking to Nourish Your Mind, Body & Soul and Cookbook Recommendations.

I believe reducing refined sugar intake has had a positive impact on my health and weight loss. Becoming more aware of what I am putting in my body has been a true help. The weight continues to come off, but more importantly, I feel better. I hope you’ll consider looking at your current intake of sugar. You will be surprised at all the places it is hiding. Let me know how it goes and if you have any questions, reach out to me at laurakump@reclaiminghealth.blog. If you find sugar lurking on a food label, take a photo and tag me on Instagram, so we can learn together. I’d love to hear how you do!

*This post may contain affiliate links and as an Amazon Associate, I may receive compensation for them. This helps offset the cost of running this blog, so I thank you for your support.

Miracle Morning

“Good morning is not just a word. It’s an action and a belief to live the entire day well. Morning is the time when you set the tone for the rest of the day. Set it right!” — Fain Blake

In his book, The Miracle Morning, Hal Elrod argues that everyone is capable of achieving their dreams in every area of life. The answer is found through committing yourself to a morning self care routine, which can empower anyone to transform any area of their life in a surprisingly short time. Mornings have long been my favorite time of day, especially early morning before the sun rise. I just love the quiet and stillness of the morning, before the world has awakened. I’ve witnessed so many beautiful sunrises, especially here at the beach and I’m most productive in the morning.

Hal Elrod, in his book, describes a specific morning routine you can follow each day. I have followed that routine for many years effectively. Lately, I’ve made some tweaks to my morning routine, to reflect my current exploration and learning about health and nutrition. I’m leaning into Ayurvedic teachings and exploring some simple morning routines. The Little Book of Grounding: Seventy-Five Simple Ways to Restore Balance to Your Mind–Body–Spirit Using Ancient Ayurvedic Teachings for Today’s World, by Karen Sibal, is a great place to start if you want simple information and advice about Ayurvedic teachings. It is currently being offered digitally for free on Amazon.

What is Ayurvedic Nutrition

Translated from Sanskrit, Ayurveda means “science of life.” Ayurveda is a complete system of medicine in India, which includes the prevention and treatment of disease. One focus is on nourishing the body through food, eating for balance and harmony with nature and using nutrition to address health concerns, along with conventional care.

Ayurvedic Eating Principles

In her new cookbook, JoyFull: Cook Effortlessly, Eat Freely, Live Radiantly, Radhi Devlukia-Shetty shares in a practical manner, principles of an Ayurvedic lifestyle, with a focus on food and simple morning wellness routines.

Ayurvedic Principles:

  • Eat Seasonally – Nature provides us with food for every season. Eating from these seasonal foods will help balance your energy. When we eat seasonally, we are said to be better nourished.
  • Eating Organic – Buy locally grown foods which are organic. Realistically, this can be challenging depending on your location. Frozen fruit and vegetables, along with no salt canned bean options can fill any gaps. Also, if you cannot afford organic, use guides for the most important produce to spend the extra money on. One such list is known as the Dirty Dozen shopping guide, found for free on EWG’s website.
  • Cycles of Nature – Our bodies follow the circadian rhythms of nature. Eating your meals in alignment with this rhythm is important. Breakfast is the warm up for the day and your digestive fires. A warm breakfast such as stewed apples, or a smoothie are good to get your body moving. Lunch, is the beginning of our highest energy part of the day and we should consume our largest meal at this time. Dinner time finds our body getting ready to transition towards sleep. This meal should be a light meal, so as not to interfere with this transition, or the quality of our sleep.
  • Snacks – It is believed that we get all our nutritional needs from our meals during the day, making snacks unnecessary.

Morning Routine

After reflecting on my morning routine, coupled with these ideas, I made a few changes. The new self-care routine, is based on information provided in the Joyfull Cookbook. Here is my current daily routine:

  • I wake each day at 5:00 A.M.
  • Self-Care & Reflexology Routine :
  • I stand on my Daiwa Felicity Foot Massager Reflexology Mat with Magnetic Therapy Acupressure Disc while I wash my face, brush my teeth, dry brush my skin and apply massage oil. This disc is used for reflexology, which is a therapy that applies gentle pressure to specific points along your feet to help you feel better. The theory is that this will ease stress, and help your body work better. I wear thin socks when doing this and am working towards being barefoot on it.
  • Mouth care – I use a tongue scraper to remove the film from the night off my tongue. It is believed that tongue scraping removes debris and bacteria from the tongue, improving mouth health and bad breath. It may also improve your sense of taste. I then brush my teeth and follow this up with oil pulling, using a perfect blend of oil, vitamins and herbs that leaves my breath, teeth and gums invigorated for hours.
  • Skin & Body Care – I wash my face. I then begin to dry brush my entire body, using upward strokes towards the heart. I make circular motions with the brush on joints and the stomach area. Dry brushing is said to exfoliate and detoxify skin. Once I have dry brushed my entire body, I apply massage oil , working it into the skin, using massaging strokes. This oil moistures your skin and has a warming effect on me. If I am going out early, I shower following dry brushing and apply the oil after my shower.
  • Breakfast – When I enter my kitchen, I light my scented candle on the stove and begin to prepare my food. Most days, I have a smoothie because it’s easy, but I do rotate in some Chai Oatmeal (Recipe found in Joyfull).
  • Morning Movement – I go for an early morning walk, often the sun is just starting to rise. Some days, I go a little bit later after journaling, reading and reflecting. It really depends on the events I have planned for the day. If journaling and reading, I sit in my chair with my scented candle nearby. I plan to add some breath work here, but have not started yet.

This morning routine really is very simple, but powerful, my favorite kind of routine. It helps me enter the day in a great frame of mind and energy. I have been far less stressed, so it definitely is easing stress and anxiety for me. If I didn’t say this already, I do not have the morning news on during any of the routine. I like to sit in the quiet of my home. I’m very excited to see how the new skin routine helps my dry winter skin!

If you’d like to try any of the routines mentioned above, I highly recommend you consider purchasing the Joyfull Cookbook as a great tool. The recipes are fantastic, nourishing and easy to prepare. Radhi’s simplicity in explaining her beliefs and morning routines are an added bonus. The cycle of the body aligned with nature, really made sense to me. I had been eating my main meal at lunch for years, but it was helpful understand why it is important.

If you have any questions about my morning routine, or where to start, please do not hesitate to contact me via email at laurakump@reclaiminghealth.blog, on Instagram or in the comment section below. Let’s make use our morning routines to capture the energy, strength and beauty of the sunrise.

*All items are linked in the post, and as an Amazon Associate, I may receive compensation for any purchase made. I thank you for the support as it helps cover my expenses for running this website.

Growing Wings

“There is freedom waiting for you,

On the breezes of the sky,

And you ask “What if I fall?

Oh but my darling,

What if you fly?”

– Erin Hanson

When I was teaching, I absolutely loved being in the classroom. I was first asked to be an Instructional Coach back in my early years of teaching and didn’t want to leave the classroom. My Principal at the time said to me that within my classroom, I would impact the lives of my students for the year they are with me, maybe beyond. If I stepped outside the classroom and worked with educators, I’d have impact on many more students through this work. In the end, I made the transition and loved it, going on to become a Principal a short time later.

My Principal was right in his advice, sometimes we have to step outside our comfort zone and share our knowledge and learning with others. It has been said, that the knowledge we gain, if not shared or used, is knowledge wasted. That’s one of the reasons I started this blog years ago, as both a source of strength for me on my journey and to engage with others on similar paths. It is through these connections that I both learn and share my learning.

Over the past year, I have engaged in the study of nutrition and wellness. I am now a Certified Wellness Coach. I am finishing up my 200 hour yoga teacher certification to become a Yoga Alliance Certified Yoga Teacher and taking an additional 20 hour course on Somatic Yoga for Therapy. Additionally, I am completing an 8 week deep dive into Whole Food Plant Based Nutrition. I know it sounds like a lot, but I have always been a certified knowledge junkie. I love to learn and would have chosen full time student as my best career! I am now beginning to think of ways I can share my learning with others. I’m developing plans to begin sharing my learning in a more systematic way.

What I believe I can offer to the conversation on health and wellness, is a deeply rooted understanding of what high stress, example, from executive level positions, can do to one’s health and wellness. I have lived through that journey and know that most corporations don’t offer plans, or take into account how to provide continuous systems to address wellness. Merely offering discounts on outside plans, or apps is truly not enough, as most people don’t take advantage of them. I am hesitant to dip my toes in the wellness water, as I feel the imposter syndrome voice raising her voice in my ear, but will push through those doubts.

I’d also like to work with women like me, who have tried many times to get this right and failed. I’ve lived that journey as well, starting over time and again. I have learned so much this past year, that I wish I knew during the past eight years of my health journey. Perhaps I would have had more success along the bumpy road. Perhaps, I was meant to fail over and over to push me to learn more and find my way. Perhaps I am right where I’m supposed to be. Many of you have reached out and shared your connections to my journey and that has fueled me forward. I’d love to get some groups going and will launch one in the coming months on my Instagram page. I will offer fully online groups, as well as in person for local people.

I’d like to deepen the sharing of my personal journey and use that as the vehicle to help others get started. Most of us are afraid to put ourselves out there and ask for help. We fear judgement from others who are in optimal shape and fear we are too far gone to be able to make this journey. I am living proof that it is never too late to try again. I am going to put together some specific content to help others get started on their path to reclaiming their health.

As you know, I am a small steps, big results person. I know full well that if it feels complicated, it likely won’t happen. In the coming months, I’ll be working on building some content and will be sharing information here and on my Instagram page. I hope you’ll take this journey with me in some form. I always learn from your journey and feedback. Even if just one person is helped by something I share, I will consider myself successful.

If you have any questions, feedback, or comments on any of my blogs, reach out to me via email at laurakump@reclaiminghealth.blog, on Instagram or in the comment section below.

Change Our Thinking About Food

“I realized that the answer to the supposedly incredibly complicated question of what we should eat wasn’t so complicated after all, and in fact could be boiled down to just seven words: Eat food. Not too much. Mostly plants.”

Michael Pollan, Food Rules An Eater’s Manual

Recently a friend and I went out for breakfast and had a long chat about food. Specifically, we talked about the impact diet rules had on our thoughts around eating. She spoke about not eating fruit or carbohydrates from years of doing keto diets. Many diets, like keto, have hard rules about what one can and cannot eat, or do. These rules are presented, much like the gospel, as the answer to all our problems. One of the most commonly known rules, no carbohydrates allowed, has shaped the eating habits of millions of people and not always in a good way.

I have another friend who did the Atkins diet for years, which according to her interpretation, mandated no carbohydrates ever. She ate iceberg lettuce (not much nutritional value) and roasted chicken breast every day for years. I asked why she couldn’t eat vegetables instead of this type of lettuce and she informed me that vegetables had “a lot of carbohydrates” and iceberg lettuce was “mainly water”, making it a better choice. I remember trying to talk some sense into her, but she would not be swayed. She ate very little food throughout the day, as it was hard to “find things that had no carbohydrates.” I watched as she got very thin and honestly, sickly looking. I watched as her hair starting falling out, likely from lack of nutrition. It was truly disturbing for me to watch and she wouldn’t listen to any of my pleas to reconsider. My friend is not alone in letting diet rules shape her thinking, causing unintended consequences on their health as a result. These types of hard rules are something I have an issue with, and believe are causing food misconceptions that can do more harm than good.

The diet industry has in large part been the driving force behind many of these misconceptions, through the unchecked offerings of quick fixes and holy grails to being thin. There is no one way to be healthy that works for every body, as every body is unique and has individual needs, especially if you have a medical condition. That said, I’d like to take a look at a few of the major “rules” most followed and offer an alternative option to think about.

No Carbohydrates

This is one of the most popular diet rules people follow to lose weight. I would steer clear of any rule, or diet, that is based on completely eliminating an entire food group. The main issue is that the body needs carbohydrates to function properly. They are our main energy source and in fact our brains get at least 20% of their energy from carbohydrates.

That said, not all carbohydrates are the same, meaning we can make healthier food choices in this category. Although refined carbs can be harmful when consumed in excess, whole-food sources of carbs are incredibly healthy. Therefore, the quality of carbohydrates we eat are more important than the quantity. Rather than elimination of this much needed food group, it is recommended that we reduce our intake of refined carbs (white bread, white flour pasta, cookies, soda) in the diet and replace them with complex carbohydrates such as whole grains, fruits, vegetables and legumes.

Good vs. Bad Foods

There are truly no bad foods, as all foods have something in them that our body can use for nutrition. Obviously there are healthier choices we can make, but labeling foods good and bad can have a huge impact on our mental health. If I go out to eat, I should not feel guilty if I eat a piece of bread, eat a potato or drink a glass of wine. Attaching moral labels to food consumption is just not healthy for anyone, as that can lead to feelings of guilt and shame about ourselves, based on what we eat.

I prefer here to think about progress, not perfection when making food selections. Instead of avoiding perceived bad foods, I focus on making healthier choices. If I want to eat something less healthy, like a piece of bread, I eat it in moderation. Depriving myself of it will only make me resentful and want it more. There is no guilt to be had in eating food, just make informed choices when planning your meals. Don’t try to eat perfectly 100% of the time. Rather, do your best to select healthier foods and know that occasionally you may eat something less healthy. If I look at my personal eating, I went from eating mostly take in, or restaurant food, to cooking 90% of my meals. I have zero guilt when I do go out to eat and I try to select healthier options, but if there is something I really want, I will order it without hesitation.

Eat Everything on Your Plate

I was raised to believe that not finishing everything on my plate was bad. I was told that there were people starving in the world, who would be more thankful for the food and that not eating all of mine was wasteful. I am sure many of you can relate to that thinking. My parents were not bad people, that was just the thinking at the time, but we know better now. There is no reason to eat more than you need to eat to feel satisfied. Portions are mostly too big, especially in restaurants, even at home. Our body knows when it has had enough and we should listen to it. I have gotten much better at not forcing myself to “clean” my plate when eating.

When I eat, I have slowed down to give myself a chance to feel full. There is a delay in the body recognizing it has been fed, so slow down, take your time and I bet you will find you eat less. When plating food at home, I have significantly reduced the portions I initially serve. There is always food for seconds, if we are still hungry, so no need to pile it on the plate. When I dine out, I generally ask for a take home box when the food arrives. I put half of my food in the box before eating. I eat half the meal, pause, then if I am still hungry I eat more. If not, my box is packed and ready to go home.

Changing Our Thinking

Any food rule that is restrictive can do more harm than good. Restrictive rules seek to rule our choices with hard rules, such as – no carbs, can’t have fruit or elimination of entire food group. To overcome these rules, we need to start by looking at our own thinking and ask, “What rules am I living by?”, “What role does that have on how I feel about myself?” and “How does that shape my food selection?” Consider writing these thoughts down to help you really think about the impact this thinking has had on you.

To truly break free from these rules, one needs to create a healthier relationship with food. These past four weeks, I have been really examining my own thinking around eating. As I have said in this blog, I have been eating primarily whole food, plant based items to see if my gut health improves. That said, when I first shifted, I was overly focused on tracking my macronutrient intake. I engaged in the above reflection around my food thinking and came to realize, I had some food misconceptions deeply ingrained in my thought process. It is definitely a work in progress, but I am studying the research and trying to educate myself as a means to make healthier choices.

If you connected to something in this blog, please do reach out. I love the messages I get about your journeys. It’s always great to hear your thoughts and ideas and to know I am not alone on this path. You can reach me on by email at laurakump@reclaiminghealthblog.com, on Instagram or in the comment section below.